Kristine
If you’re one of the millions of people who use their phone as an alarm clock, you may have developed the habit of scrolling through social media, checking your email, and catching up on the latest news before you even get out of bed. While some people liken this to the old-fashioned tradition of reading the morning paper, checking your phone first thing in the morning can impact your mental and emotional health more than you may think.
Negative Impacts
Groggily unlocking your phone and going on social media before you’ve fully woken up sets you up for an unproductive and distracted day, according to Dr. Nikole Benders-Hadi. “The information overload that hits [you] before you’re fully awake interferes with your ability to prioritize tasks,” explains Dr. Benders-Hadi. Instead of focusing on yourself and your priorities for the day, you become distracted by your news feed, emails, notifications, other people’s opinions, and more. Not only does this limit your own productivity, but it can increase your risk of stress, anxiety, and depression.
Furthermore, if you’re not careful, checking the news in the morning can consume a lot of your time that you could be spending exercising, reading that new book, or making breakfast. A quick 10-minute phone break can easily last 45 minutes since social media is designed specifically to capture and hold your attention.
Going on Twitter, browsing Instagram, or reading your emails triggers your brain to release dopamine, a neurochemical that makes you feel accomplished and happy. Once your mind associates social media with that positive feeling, it can be far more tempting to reach for your phone throughout the day whenever you feel unproductive, unmotivated, or bored.
Tips to Break the Habit
One study reported that roughly 80% of smartphone users check their phones within just 15 minutes after they wake up. This common morning routine has proven to be so negative that many doctors and productivity experts recommend waiting at least 1 hour before going online.
Of course, this is easier said than done: especially if you’re used to starting your day with the news. Here are a few tips that can help you build a healthier morning ritual:
- Read a few chapters of a book instead of reaching for your phone.
- Put your phone across the room so you’re not tempted to log on before you get out of bed.
- Treat yourself to a homemade breakfast.
- Try some simple exercise routines.
- Do some journaling or meditation to prepare for the day.
After just a few days of making this change, you’ll start to feel calmer, more focused, and less distracted by your phone altogether. Challenge yourself to break the habit and start your day on the right track!
